Archived (not so) Daily Workout

Workouts are based on many factors, mainly the 3 training principles of time, intensity and volume; however you control the weight, rep speed, rest and other variables. Don’t worry if you cannot keep up or complete the whole workout. Do what you can, but do it often. Complete them at your own risk!

What you will need:

50lbs of anything- squats and carry

New training posted soon! Search the blog for “archived workouts” to see past sessions. Thank You for reading!

kneeling meditation pose (feet dorsiflexed under you, hands on heels until you can get full ROM)

Joint mobility- make circles with all joints, starting with the head, work your way down to shoulders and so on. 3 min to hit all joints.

Foam Roll

The Workout:

10 body-weight squats

50 meter dash with 50lbs

10 body-weight squats

5 push ups

50 meter sprint back to start

= 1 round

Goal- to complete as many rounds, adding 1 push up every round in 20 minutes, record how many rounds you did.

Intermediate goals:

Full ROM for squat

full sprint for the dash

Full ROM for push ups

No rest in between rounds

Namaste

Note: perform exercises at your own risk, make sure you have proper form. This in no way substitutes proper coaching, supervision, form, and should only be used as reference. Pain Cave Fitness assumes no risk or liability from injuries sustained by unsupervised activity. Perform at your own risk!

Murph Final Training Day Pick your Poison: A 3 Rounds 25 Pull-ups 25 Push-ups 25 Sit-ups immediately into… 1 Mile Run B 800m Run 100 Squats 800m Run 100 Squats 800m Run C 1.5 Mile Run Today is day the last day of training for The Murph Challenge 2017! Complete one of the workouts […]